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McHenry, IL

2020 High Performance Swim Camp Series

Sat, Aug, 22 2020 - Sun, Sep, 13 2020

Merkel Aquatic Center
201 S. Green St., McHenry, IL 60050

Event Detail

2020 Comprehensive Swim Camp Series – Sign up for individual sessions or the whole series by clicking register now.

This exclusive swim camp series is designed for competitive swimmers to refine their technique and racing skills in all freestyle and butterfly events. Participants will continue the ongoing process of perfecting technique to efficiently move through the water with power.

August 22-23: Comprehensive Freestyle Racing Camp with Olympian Kat Simonovic
September 12-13: Comprehensive Butterfly Racing Camp

Each camp will be led by Elite Clinicians who swam at the highest level and are exceptional teachers with talent for explaining and demonstrating the technique required for fast racing! Scroll down for more details on the curriculum!

Session Times (All Camps):
11 & Under: Check in 9:00 AM, Clinic 9:15 AM-11:15 AM
12 & Over: Check in 12:15 PM, Clinic 12:30 PM-3:00 PM

Social Distancing: Fitter and Faster is following all guidelines as it relates to COVID-19 as set by the CDC, NIH and local authorities. This camp will not have more than 4 swimmers per lane (max 24 in each session). We also ask for you to please drop your swimmers off at the sign-in table and to pick your swimmers up after the clinic. If a waitlist is established, please join it. If enough people enter the waitlist we will plan for additional sessions! THANK YOU!

Suggested Participants

Each camp will have two sessions for each age group. This camp series is not recommended for swimmers with less than one years of competitive swimming experience and swimmers younger than 9 years old are not recommended for these camps without your coach’s approval.

Curriculum

AUGUST 22-23: COMPREHENSIVE FREESTYLE RACING CAMP

AUGUST 22: HIGH PERFORMANCE FREESTYLE TECHNIQUE

As you know, freestyle is the stroke swam more than any other in races and practices. Creating and cultivating good habits now will not only make your swimmer faster but will also reduce the risk for injuries in the long term. Olympian Kat Simonovic will lead participants through a progression of drills that will allow them to deepen their understanding of each part of the freestyle stroke and help create good habits for fast and efficient freestyle technique.

  • BODYLINE: Your swimmer's freestyle will never be fast without a strong bodyline. Your swimmer will reinforce good posture and engage their core to have a strong foundation for a faster freestyle.
  • ROTATION: Participants will learn to utilize their rotation to form more connection and power out of every pull and kick.
  • KICK: Your swimmer will become a stronger and faster kicker through learning about both the technique and timing of each kick.
  • PULL: The best swimmers in the world utilize an early vertical forearm to put immediate pressure back on the water. Kat will also teach swimmers how to get maximum extension and a powerful finish to the stroke! Learn new drills and exercises to get more power from every stroke.
  • BREATH: All swimmers know to keep one goggle in and one goggle out of the water when they take a breath, but the length and timing are also important! Kat will show your swimmer how to make each breath more efficient for faster freestyle racing no matter what distance.

AUGUST 23: FREESTYLE APPLIED SPEED & RACE STRATEGY EXECUTION

The technique for swimming a fast freestyle race changes depending on the distance. Learning how to prioritize tempo vs. length and speed vs. efficiency can make a big difference in maximizing speed in shorter races or increasing endurance in longer races. The session will also include a training set designed to challenge swimmers and complement the technical foundation developed on day one.

  • DISTANCE PER STROKE: One way to increase efficiency is to take fewer strokes. Counting the number of strokes and improving technique to decrease that number will save energy. On the other side, it may be faster to take more strokes per length, especially in shorter events.
  • TEMPO: Your swimmer’s tempo is how fast or slow they complete each stroke. Having a slower tempo allows swimmers to conserve energy by taking fewer strokes, while a faster tempo is more tiring but much faster. Changing tempo based on event distance and fatigue level will help your swimmer swim as fast as possible.
  • PACING: When racing, many swimmers will prioritize tempo over distance per stroke, which causes them to take a higher number of shorter strokes on each length. This is a very inefficient way to swim and can cause a swimmer to race much slower and fatigue quicker. At this session, Kat Simonovic will help participants refine their stroke count and tempo so that they can utilize their strengths to race faster in any distance!
  • TRAINING FREESTYLE: Also included in this session is an elite workout designed by Kat and the Fitter and Faster Coaching Team. This workout is specifically designed to challenge your swimmer’s freestyle and help identify strengths and weaknesses in their training, which will ultimately transfer into becoming a better racer!
SEPTEMBER 12-13: COMPREHENSIVE BUTTERFLY RACING CAMP

SEPTEMBER 12: HIGH PERFORMANCE BUTTERFLY TECHNIQUE

Elite Clinicians will work with participants to improve on the complexities of balancing power and fluid rhythm in one of the most dynamic athletic movements. Elite butterfliers maintain forward momentum by setting an immediate high catch with a perfectly timed kick. They are committed to a breathing pattern, perfecting their distance per stroke, and maintaining a horizontal body position - become committed to these same skills...make them YOUR habits.

  • BODY POSITION: Elite butterfliers focus on driving their momentum forward with minimal drag by keeping their heads low and hips high. Participants will work with Giles on establishing and maintaining the proper body position.
  • KICK: Each butterfly stroke has two equally strong and well-timed kicks. Work on how and when to kick in fly for maximum speed.
  • PULL: Long and smooth strokes will allow your swimmer to have a more efficient butterfly. Your clinicians will teach participants to get an early catch on the water for more power in each stroke.
  • BREATH: The most common mistakes that swimmers make in fly occur during the breath. Swimmers will work on low and efficient breaths as well as WHEN to breathe so that they can swim more efficiently on the breath stroke.

SEPTEMBER 13: BUTTERFLY APPLIED SPEED & RACE STRATEGY EXECUTION

After building a solid butterfly stroke on day 1, swimmers will then refine their racing skills and cover different strategies for faster racing. Elite Clinicians will work with swimmers on how to develop a race plan for any butterfly race, whether a 50, 100, or 200. Participants will focus on swimming butterfly with speed and efficiency.

  • DISTANCE PER STROKE: One way to increase efficiency is to take fewer strokes. Counting the number of strokes and improving technique to decrease that number will save energy. On the other side, it may be faster to take more strokes per length, especially in shorter events.
  • TEMPO: Your swimmer’s tempo is how fast or slow they complete each stroke. Having a slower tempo allows swimmers to conserve energy by taking fewer strokes, while a faster tempo is more tiring but much faster. Changing tempo based on event distance and fatigue level will help your swimmer swim as fast as possible.
  • UNDERWATER DOLPHIN KICKING: The fastest swimmers know how to weaponize their dolphin kicking. It is absolutely, undeniably, the fastest way to move through the water! Whether you dolphin kick on your stomach, side, or back, understanding the importance of streamlined, underwater speed is vital for every swimmer!
  • KICK COUNT: Counting dolphin kicks off of each wall is another way your swimmer can switch up their strategy in butterfly races. By tracking how long they stay underwater, they will have a better streamline and breakout on each turn!
  • TRAINING BUTTERFLY: Also included in this session is an elite workout designed by your clinicians and the Fitter and Faster Coaching Team. This workout is specifically designed to challenge your swimmer’s butterfly and help identify strengths and weaknesses in their training, which will ultimately transfer into becoming a better racer!

ASK QUESTIONS

At each session of this series, swimmers and parents are invited to ask the Elite Clinicians questions during a Q&A session. Gain insight into their training regimen, diet and nutrition, and recovery tactics.

WATCH THE CLINICIANS

Observe the clinicians at each session swim at full speed and demonstrate a progression of perfectly executed drills to achieve powerful, efficient and fast swimming.

PUT YOUR SKILLS TO THE TEST

Swimmers will get to practice what they've learned by taking their stroke to top speed with some of the best swimmers and coaches in the world! They'll work on holding onto their form while challenging themselves.

Take a photo with the clinicians, get autographs, and ALL PARTICIPANTS receive a FREE Fitter and Faster Collector’s Bag Tag for each day they are at the camp. Collect all 37 and trade with your friends!

Inquisitive, Educated Swimmers are Faster Swimmers! Sign up today!